MONDAY
WEIGHTLIFTING
SN 5×1 @75, 75, 80, 80, 80% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 pistol squat practice (no more than sets of 12 pistols)
“evens”) Row 1:00 @ conservative goal 500m pace
*goal: look up 500m TT from 8/10/21 and take a *little* bit of time off of it for your goal pace
ACCESSORY
3×10-12
RFESS
Seated Leg Curl
Standing Calves
RDL 4×5@66% (of Clean)
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
“Isabel” – For time:
30 PSN (135/95 lbs)
*goal: this is a FAST workout; use weight that you have been using for the practice and training days of this workout and allow you to go FAST; compare to 6/22/19
ACCESSORY
3×10-12
Laying DB Flye
Neutral DB PR
Cable Reverse Flye
Tricep Kickback e/s
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
Tabata (8 Rds of 20 seconds work, 10 seconds rest)
Alternating rounds between
“Aerobic Platform” Side Shuffle
SA DB/KB Row (one side per round)
Rest 1:00
Tabata (8 Rds of 20 seconds work, 10 seconds rest)
Alternating rounds between
Side Plank (one side per round)
V-Ups
Rest 1:00
Tabata (8 Rds of 20 seconds work, 10 seconds rest)
Alternating rounds between
Lunges (weighted optional)
Jump Squats or Galloping Squats
*goal: move with quality the entire 20 seconds of each round
ACCESSORY
3×6 Supinated Pendlay Row
3×10-12
Wide Grip Pulldown
DB Iron Cross
DB Twist Curl
THURSDAY
WEIGHTLIFTING
CNJK 5×1 @75, 75, 80, 80, 80% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 30-50 DU
min 2, 5, etc) 3 sets of TTB
min 3, 6, etc) Rest
*goal: 10-15 seconds rest each minute; small, beautiful sets of TTB; if DU are solid, pick UB sets to work on
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
A+B Partner Workout, 4 RFT:
A) 400m Run
B) 15 RKBS (70/55 lbs) + 10 HSPU
20 min cutoff
*goal: choose weights and options that allow you to get at least 30 seconds rest before each run
ACCESSORY
3×6 Hip Thrust
3×10-12
Single Leg RDL e/s
Leg Abduction e/s
Seated Calves
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, AMRAP 25:
31/25 Cal Row
20 WB (20/14 lbs)
15 AbMat Sit Ups
10 CTB PU
10 BBJO (24/20”)
*goal: move continuously while it is your turn to work; workout is similar to 4/17/21
ACCESSORY
3×10-12
V Bar Pulldown
DB BN
Barbell Curl
Cable Face Pull
